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Cold Weather Exercise: Doctor Shares Safety Tips

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  Published in Health and Fitness on Wednesday, December 31st 2025 at 23:51 GMT by TheNewsCenter

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Don’t Let the Freeze Stop You: Doctor Shares Essential Cold Weather Exercise Safety Tips

As winter blankets the Mid-Ohio Valley with frigid temperatures, many are eager to maintain their fitness routines. However, exercising in cold weather presents unique challenges and potential risks. Dr. Emily Carter, a sports medicine physician at Parkersburg Memorial Hospital, recently shared crucial safety tips to help residents enjoy outdoor activities responsibly throughout the colder months. Her advice emphasizes preparation, awareness of your body’s signals, and adapting workouts accordingly.

The core message from Dr. Carter is simple: don't let the cold deter you, but respect it. "We see a spike in injuries related to cold exposure every winter," she explained in an interview with WTAP News. “People underestimate how quickly hypothermia and frostbite can set in, even during seemingly mild days.”

Understanding the Risks: Hypothermia & Frostbite

Dr. Carter began by outlining the primary dangers of exercising in cold weather: hypothermia and frostbite. Hypothermia occurs when your body loses heat faster than it can produce it, leading to a dangerously low core body temperature. Symptoms include shivering (which eventually stops as hypothermia progresses), confusion, slurred speech, drowsiness, and loss of coordination. Frostbite, on the other hand, is caused by freezing temperatures damaging skin tissue. It typically affects extremities like fingers, toes, ears, and nose. Early signs include numbness, tingling, or a waxy appearance to the affected areas. Severe frostbite can lead to permanent tissue damage and even amputation (as mentioned in a related article on the hospital’s website about previous winter injury cases).

The perceived temperature – what we commonly refer to as "wind chill" – is a critical factor. Wind significantly accelerates heat loss, making conditions feel far colder than the actual air temperature. Dr. Carter stressed checking the wind chill forecast before heading out and adjusting activity levels accordingly. A wind chill of 0°F (-18°C) or lower presents a serious risk even with short exposures.

Layering Up: The Key to Warmth & Safety

Proper clothing is arguably the most important preventative measure. Dr. Carter advocates for the “layering system.” This involves wearing multiple thin layers rather than one thick layer, allowing you to adjust your insulation as needed. The principle behind layering is that each layer traps a small amount of heat and allows moisture (sweat) to escape, preventing dampness which can quickly lead to chilling.

• Base Layer: Should be made of moisture-wicking material like synthetic fabrics or merino wool. Avoid cotton, as it absorbs sweat and stays wet, increasing the risk of hypothermia.
• Mid Layers: Provide insulation using fleece, down, or other insulating materials. Multiple mid layers allow for flexibility in adjusting warmth.
• Outer Layer: A windproof and waterproof shell protects against wind and precipitation.

Beyond layering, Dr. Carter emphasized protecting extremities. Gloves (or mittens – which are generally warmer) should be worn, as well as a hat that covers the ears. Warm socks made of moisture-wicking material are essential for preventing frostbite in toes. Face coverings like scarves or balaclavas can protect against windburn and heat loss.

Beyond Clothing: Other Important Considerations

Dr. Carter’s recommendations extended beyond clothing choices. She highlighted several other crucial aspects of cold weather exercise safety:

• Hydration: Dehydration increases the risk of hypothermia, as it impairs your body's ability to regulate temperature. Drink plenty of fluids before, during, and after exercising.
• Nutrition: Fueling your body with adequate calories provides energy for heat production. Consider a pre-workout snack rich in carbohydrates and healthy fats.
• Warm-Up: A thorough warm-up is even more critical in cold weather, as muscles are stiffer and less flexible when cold.
• Listen to Your Body: Dr. Carter repeatedly stressed the importance of paying attention to your body’s signals. If you start shivering uncontrollably, feel numb, or experience any discomfort, stop exercising immediately and seek shelter. Don't push through pain or discomfort.
• Buddy Up: Exercising with a friend is always safer, especially in cold weather. They can monitor you for signs of distress and provide assistance if needed.
• Inform Someone: Let someone know where you’re going and when you expect to be back.
• Be Aware of Surface Conditions: Ice and snow increase the risk of falls. Adjust your route or activity accordingly, and consider using traction devices like ice cleats.

Finally, Dr. Carter advised those with pre-existing medical conditions (such as heart disease, asthma, or diabetes) to consult their doctor before exercising in cold weather. Certain medications can also affect how your body responds to cold temperatures.

Dr. Carter’s advice serves as a vital reminder that enjoying outdoor activities during winter requires careful planning and awareness. By following these simple yet essential safety tips, residents of the Mid-Ohio Valley can stay warm, safe, and active throughout the season. For more information on recognizing and treating hypothermia and frostbite, visit the Parkersburg Memorial Hospital website [link to hospital’s website mentioned in article].